ROD 113011

ROD

Wednesday, 30Nov11

Phaser Wednesday

This will be a 30sec work with 20sec rest interval. Each phase will be done for 4 rounds non-stop. Pick a kettlebell weight that is challenging and stick with it. Taking two kettlebells and switching every movement is not conducive to increasing overall strength & conditioning. Don’t just get through the rounds, get through the rounds fatigued.

Phase I

• Goblet Squat
• Single Arm KB Row (right)
• Two-Sumo Squat Jump + Burpee
• Single Arm KB Row (left)

Rest 1:30, then…

Phase II

• Two-Handed KB Swing (heavy)
• KB Stand-Kneel-Stand (right)
• Squat thrust to a KB snatch pull
• KB Stand-Kneel-Stand (left)

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